Do your legs and feet feel stiff and tired after a long day? Try these yoga stretches for instant relief!

It’s normal for your legs and feet to feel tired and stiff after a long day, even if you didn’t workout, or put obvious strain on them. Most of us feel tight and stiff due to our lifestyle, and simple daily habits that we repeat. Sitting for long periods throughout the day and wearing restrictive shoes can both play a part in how our lower body feels by the end of the day.

Let’s imagine what happens with our legs when we sit for long periods. When seated, your legs are flexed at the hip; the main muscle that does that is your hip flexors. These muscles, which go from your back starting at T12 across the hip to the front of the upper thigh, shorten or contract in the seated position. Because you’re not moving or bearing weight your muscles don’t have to do much work, yet they are in contraction. These shortened muscles become tense or high tone, known as hypertonic and it can make your muscles tired and over time become weak and tight. During the day, it’s a good idea to set a reminder to stand up for 5 minutes every hour, and when you’re sitting down for prolonged periods move positions to avoid hypertonic muscles.

Let’s talk about our feet. Do you ever take off your shoes at the end of the day and it’s like your feet are screaming at you THANK YOU! Did you know the soles of your feet are a thick band of tissue called the plantar fascia? Your fascia can be reshaped, so when we wear shoes all day we constrict the movement of our plantar fascia, thereby making them feel tight, the tighter the shoe, the more stiff your feet will feel. The good news is fascia is malleable, so giving yourself a foot massage, taking your fingers between your toes to stretch the tissue, or rolling your foot on a tennis ball is a great way to massage your plantar fascia.

Try this yoga routine after a long day to release tension from your leg muscles and stretch your feet. This will help not only lengthen the tired and tight muscles of your lower body but also increase circulation that has been limited by a sedentary lifestyle or from standing most of the day.

Thunderbolt Pose and Toe Stands

Sit in a kneeling position with your hips on top of your heels. You can sit on a blanket for comfort, or sit on a block to relieve any knee discomfort. Take a deep inhale and reach the crown of your head up to lengthen and align your spine. Place your hands on top of your thighs. This gentle posture stretches the quads, front of the shinbone, and tops of the feet. Hold for 1 minute.

Include this variation of thunderbolt with toes curled under to stretch the soles of the feet.

Add a little more intensity with this toe-stand variation. Widening the knees will add an inner thigh stretch

Gorilla Pose

From a standing position feet hip’s distance apart, slide the palm of your hands underneath your feet until your toes reach your wrist crease. Bend your knees as much as needed to get the palms underneath your feet. Allow your upper back to round and stretch. This posture stretches the entire posterior, or backside of your body including your back, gluteus maximus, hamstrings, calves, Achilles heel, and soles of feet. You can gently shift the weight of your feet on your hands to get a massage of both your feet and hands. Hold for 1 minute.

Lizard Lunge

Place your front foot as wide as your outer hip. Bend your front leg knee until it stacks over your ankle. Extend your back leg behind you and allow your hips to sink. Your arms are to the inside of your front bent leg you can stay up on your hands, or for a deeper stretch place your forearms down parallel. Reach your sternum forward to lengthen the spine. This hip opener stretches your inner thighs, hip flexors, and groin. Hold for 1-3 minutes each side.

Reclined Hero’s Pose

Kneel on the floor thighs parallel, and widen your feet out until your heels brush against your outer hips.. Sit hips down in between feet. Spread each toe into the floor. Thighs roll inward. Recline your torso onto the ground. You can also lay on a pillow or bolster if it’s more comfortable. If this stretch is too much for your knees, extend one leg straight and then switch sides. Stretches Quads, hip flexors, knees, ankles, and tops of feet. Hold for 1 minute.

Cobbler’s Pose

From a seated position bring the soles of your feet toward each other and open your knees wide. Rotate your pelvis slightly forward so you’re seated on your sit-bones, and elevate on a blanket if needed. Hands gently grip the top of ankles. Reach the crown of your head up to lengthen the spine, and stack your shoulders over your hips. As your inner thighs stretch and knees widen open your feet. Seated evenly on sit bones. Stretches groin and inner thighs. Hold for 1 minute.

Bio -Cathy Madeo

Cathy Madeo is a yoga expert, entrepreneur, and social media influencer. She founded Cathy Madeo Yoga, an online yoga school where 1000s of students from all over the world take her online yoga series and training. She’s graduated 450 yoga teachers in over 45 countries and counting.

Learn more about Cathy here:
https://www.cathymadeoyoga.com/

And follow her on:
Instagram: https://www.instagram.com/cathymadeoyoga
Youtube: https://www.youtube.com/c/CathyMadeoYoga
TikTok: https://www.tiktok.com/@cathymadeoyoga

Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Have you ever been standing somewhere, and then you’re suddenly dripping in sweat and feeling like you need to rip your clothes off … but you look around, and everyone else seems cool as a cucumber?

Yeah. Us too.

If you’re between the ages of 45 and 55, you can probably thank menopause.

The menopause transition is different for everyone but vasomotor symptoms (VMS) — the medical term for hot flashes and night sweats — are the most common menopause symptoms and can sometimes go on for years.

Although menopause is a natural part of aging, symptoms that disrupt everyday life can have a serious impact on your health. For example, night sweats may lead to insomnia and can contribute to brain fog, and VMS have been linked to cardiovascular disease and other chronic conditions, such as metabolic syndrome, Type 2 diabetes and nonalcoholic fatty liver disease.

Watch: Ways to Cope with Common Menopause Symptoms >>

Thankfully, there are treatment options and lifestyle choices that can help with symptoms associated with menopause.

We reached out to experts on the HealthyWomen Women’s Health Advisory Council for tips on how to manage menopause like a pro. Let’s see what they had to say.

This educational resource was created with support from Astellas, a HealthyWomen Corporate Advisory Council member.

If you’re familiar with all the cool stuff vitamin B12 does for the body, you know it gets an A for effort. The nutrient helps with important things like nerve function and the production of DNA and it also plays a part in brain health. “If a person has a lack of B12, they may have trouble concentrating, retaining information and engaging in conversation,” said nutrition therapist Robyn L. Goldberg, RDN, CEDS-C. “It parallels malnutrition. If you’re not taking in enough food, it’s harder for your brain to work.”

Most people get enough vitamin B12 through food, but your age and what you eat can cause vitamin B12 deficiency, which can lead to serious health problems, including nerve damage.

We asked Goldberg for more about the basics behind B12 and what you need to know before taking a supplement.

Intuitive eating is a flexible and non-diet approach to eating that focuses on tuning into your body’s natural hunger and fullness cues, rather than relying on external rules or diets. It involves silencing the inner voice that labels food as “good” or “bad.” Eating intuitively is about nourishing your body, not judging or punishing yourself for your choices.

Tips to help you eat more intuitively:

1- Listen to Your Body’s Hunger Cues

• Eat when you’re genuinely hungry and stop when you’re full. Pay attention to how your body feels before, during, and after meals.
• Learn to differentiate between physical hunger and emotional hunger (boredom, stress, etc.).

2- Slow Down While Eating

• Give yourself time to enjoy your meals. Eating slowly helps your brain register fullness, reducing the chances of overeating.
• Chew thoroughly and savor the flavors, helping you connect more with the eating experience.

3- Eliminate Distractions

• Avoid eating while watching TV or scrolling on your phone. This helps you stay mindful of what and how much you’re consuming.

4- Honor Your Cravings

• Restricting certain foods can lead to overeating later. Instead of labeling food as “good” or “bad,” allow yourself to enjoy occasional indulgences in moderation without guilt.

5- Tune into Your Emotional State

• Address emotional triggers like stress, loneliness, or boredom by engaging in other activities such as walking, talking to a friend, or journaling, instead of turning to food.

6- Focus on Nutrient-Dense Foods

• Include more whole, nutrient-dense foods in your meals like vegetables, fruits, lean proteins, and whole grains. These foods help you feel fuller and more satisfied without the need for overeating.

7- Check in with Your Body during Meals

• Midway through your meal, pause and ask yourself if you’re still hungry or just eating out of habit. Stop eating when you feel content, even if there’s food left on your plate.

8- Plan Balanced Meals

• Include a combination of carbohydrates, proteins, fats, and fiber in every meal. This balance helps regulate blood sugar, keeps you satisfied, and prevents unhealthy snacking.

9- Practice Gratitude for Food

• Take a moment before each meal to appreciate the food in front of you. This creates a positive relationship with eating and reinforces mindfulness.

10- Avoid Guilt after Eating

• If you overeat or indulge, avoid negative self-talk or guilt. Accept it as part of your journey and move forward, focusing on your long-term goals rather than one meal.

Adopting these habits can gradually help you become more in tune with your body’s needs and maintain a healthier relationship with food.

Benefits of Intuitive Eating:

• Improved body image
• Reduced stress around food choices
• Better mental and emotional well-being
• More sustainable eating habits

By adopting intuitive eating, you can develop a healthy relationship with food, free from the constraints of diet culture.

Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Thanksgiving is right around the corner and you know what that means. It’s sides time!

Everyone knows side dishes are the real star of Thanksgiving. Who doesn’t love a glorious gathering of creamy potatoes, stuffing and green bean casserole (not touching on the plate of course — we’re not animals).

These classics tend to hold nostalgia — and a lot of butter — considering the average person eats more than 3,000 calories and 159 grams of fat during the typical Thanksgiving meal. That’s both terrifying and impressive.

But there are some ingredients you can swap out to make healthier versions of your favorites without ruining your credibility as top turkey day chef. “You can have something that’s tasty and still support your health goals,” said registered dietitian Julie Stefanski, MEd, RDN, LDN, FAND, a spokesperson for the Academy of Nutrition and Dietetics.

Read: Enjoy Eating Healthy During the Holidays with These Recipes >>

We asked Stefanski for her tips on how to make your favorite side dishes a little healthier this Thanksgiving.